Turnip Vs. Potato Nutrients

by Sylvie Tremblay, MSc

Turnips contain more fiber and vitamin C but less potassium than potatoes.

Eating turnips or potatoes helps you reach your weekly U.S. Department of Agriculture-recommended intake of 17.5 to 21 cups of vegetables weekly. Turnips fall under the category of "other vegetables," of which you need 3.5 to 5 cups weekly, while potatoes make up a part of the "starchy vegetables" subgroup and contribute to your recommended intake of 4 to 6 cups each week. Turnips provide a low-calorie alternative to potatoes but lack potatoes' rich mineral content.

Calories and Carbohydrates

Turnips contain fewer calories per serving than potatoes -- 18 calories per cup of cubed turnip, compared with 59 for russet potatoes. Most of the calories from both foods come from carbohydrates. Each cup of turnip contains 4.2 grams of total carbohydrates, while an equivalent serving of potatoes contains 13.5 grams. Both turnips and potatoes contain fiber, a type of carbohydrate not broken down by your body. Dietary fiber helps maintain digestive health, can lower your cholesterol and also helps keep you feeling full between meals. A cup of turnip contains 1.2 grams of fiber, more than the 1 gram found in russet potatoes.

Vitamins

Eating either turnips or potatoes contributes to your daily vitamin intake, but the two differ in their specific vitamin content. Turnips provide a good source of vitamin C, an antioxidant -- boasting 13.6 milligrams of the nutrient per serving, while a cup of russet potatoes contains only 4.3 milligrams. Russet potatoes contain more vitamin K, which is required for blood clotting. A 1-cup serving of potatoes provides 1.4 micrograms of vitamin K, much more than the 0.1 microgram found in a cup of turnips.

Minerals

Potatoes also offer some nutritional advantages over turnips due to their mineral content. Each cup of russet potatoes contains 313 milligrams of potassium, a mineral that supports nervous system and muscle function. Turnips provide only 124 milligrams per cup. Potatoes also contain more than twice as much phosphorus as turnips -- 42 milligrams per cup, compared with 18 milligrams in turnips. Your body uses phosphorus to maintain your bones, and the mineral also makes up part of your DNA.

Cooking Ideas

You can swap turnips for potatoes, or vice versa, in many recipes. Try making oven-baked turnip or potato wedges for a healthy side dish -- simply cut the vegetables into sticks, lightly coat them with olive oil and then bake them until they are golden brown. Make mashed turnips as a low-calorie alternative to mashed potatoes, cooking and mashing your turnip along with carrots for added sweetness. Alternatively, add chopped, boiled potatoes to soups or salads that call for cubed turnip to boost the mineral content of your meal.

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About the Author

Sylvie Tremblay holds a Master of Science in molecular and cellular biology and has years of experience as a cancer researcher and neuroscientist. Based in Ontario, Canada, Tremblay is an experienced journalist and blogger specializing in nutrition, fitness, lifestyle, health and biotechnology, as well as real estate, agriculture and clean tech.

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